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Breathe
Choose your breath
Both calm the nervous system.
Choose the one that feels right today.
Box breath
4 · 4 · 6
Physiological sigh
In · In · Out
4
Breathe in
Activates alertness and energy.
4
Be still
Your body finds its balance.
6
Breathe out — longer
A longer exhale activates the vagus nerve — your body's own signal that the threat has passed.
1
First inhale — slow
Breathe in through the nose, filling the lungs.
2
Second inhale — short sniff
At the top, sniff in a little more to fully inflate.
8
Long exhale
Breathe all the way out. This is what resets the nervous system.
Breathe in
through your nose
In · 4
Hold · 4
Out · 6
In
In more
Out · long
The longer exhale activates your rest response.
Your nervous system calms naturally.
🙏 You are ready.
You can return to this breath anytime,
no app needed.
Begin today's practice
Breathe again